Ingredients
- 1 medium brown onion, peeled and quartered
- 3 garlic cloves
- 1 tablespoon olive oil
- 1 carrot, roughly chopped
- 120g pumpkin flesh, roughly chopped
- 1.5 zucchini, roughly chopped
- 80g button mushrooms, halved
- 1 red capsicum, roughly chopped
- 4 tomatoes, quartered
- 1 tablespoon Vegetable stock paste, from Basic Cookbook
- 1 tablespoon tomato paste
- 400g canned chopped tomatoes
- 3 sprigs mixed fresh herbs, leaves only
Method
- Place onion and garlic in mixing bowl and chop 3 sec/speed 7
- Scrape down the sides of mixing bowl and add oil, saute’ 2 min/100C/speed 2
- Add carrot, pumpkin, zucchini, mushrooms chop 5-10sec/speed7, Scrape down the sides
- Add capsicum and tomatoes and chop 5sec/speed7, repeat if nessesary
- Add tomato paste, canned tomatoes and stock. Cook 25min/100C/speed2 with MC removed and simmering basket on lid
- Add fresh herbs, replace MC, and blend 1min/speed 7, gradually increasing the speed from speed 1 to speed 7
- Serve with pasta of your choice.
Nutrition information panel
| Nutrient | Per Serve | Per 100g |
| Energy | 130kJ | 139kJ |
| Protin | 1.3g | 1.4g |
| Total fat | 1.1g | 1.1g |
| Saturated fat | 0.14g | 0.15g |
| Carbohydrate | 3.04g | 3.2g |
| Sugars | 2.8g | 3.04g |
| Dietary Fibre | 1.6g | 1.7g |
| Sodium | 22mg | 24mg |
